I am going to be a bit of a buzz kill. There have been studies over the past few years associating red meat and processed meat consumption with different chronic diseases such as colon cancer, heart disease and type II diabetes. Red meats include beef, pork, lamb, mutton and veal. Processed meats include sausage, hot dogs and cured meats.
Red meat is high in saturated fat, cholesterol and L-carnitine. Further, many processed meats contain nitrates. These substances may be the link to disease.
Research suggests that more than two servings per week, increases one’s risk of certain chronic diseases. One serving is equal to about 3 ounces (a hamburger or steak about the size of the palm of a hand).
In the U.S. as a population, we tend to consume much more than 2 servings or 6 ounces per week. Recent nutrition data shows that Americans consume on average 2.3 ounces of red meat per day or one pound per week (16 ounces).
There are some positives to consuming red meat. Red meat is high in protein and many other nutrients such as iron, zinc, Vitamin B6, B12 and niacin to name a few.
Also, questions also remain on the exact linkage between the red meat, processed meats and disease and whether some red meat may be better than others.
For example, does meat that came from grass-fed, antibiotic and hormone-free livestock have the same effect on health as meat coming from livestock fed corn and injected with antibiotics and hormones.
So what to do in the meantime? Here are some suggestions.
- Only consume red meat two times/week. Chose certain nights per week that are meat nights and make the rest of the days and nights poultry, fish or vegetarian.
- Consume red meat that is grass-fed, and antibiotic and hormone free, if possible.
- Decrease portion sizes of meat. If you usually cook 1-8 ounce steak per person, then make 1-8 ounce steak for every two persons.
- Find alternative foods to grill or cook such as chicken, fish, vegetables and vegetables burgers.
- Cut down the red meat in recipes. For example, if your lasagna recipe calls for 1 pound of beef, use ½ pound instead.
- Have alternative grilled sandwiches such as portobello mushroom burgers or grilled chicken.
- Experiment with different beans. Beans are a good source of protein and other nutrients and low in fat: therefore, they make a good meat alternative.
Take the challenge. Can you consume 6 ounces or less of red meat per week?
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